F3 New Orleans

Category: New Orleans

  • Form and Function

    YHC waffled on scheduling the Bible Study this week and decided to cancel it late last night.  Unbeknownst to me, JV hasn’t seen his phone for the last 2 days and showed up at 0600 for thirty minutes of solitary meditation.  #Cobains.  YHC gave the disclaimer and we headed to the great lawn for…

    The Thang

    We circled up for the Warm-Up COP (All IC): SSH x 30, IW x 30, J-Los x 20, Moroccan Nightclubs x 50, Peter Parkers x 30, Wife-Pleasers x 15.  SFx started in with his customary warm-up mumble chatter.  Something about Side Straddle Hops and YouTube channels.  I wasn’t really listening.  I was too busy counting and focusing on the best side straddle hops anyone has ever seen.

    YHC then joined the circle and we paired up to work on our Merkin and Squat form.  One partner did 10 merkins focusing on form while the other planked and gave feedback – “You’re back’s not straight, get your butt down, look forward, activate your glutes, etc..”  After 10, flapjack, until each partner completed 50 Merkins.  Next we did the same thing with Squats, focusing on widening the chest, going down as far as possible, and keeping our weight on our heels.  Each partner completed 50 Squats

    Stay in the circle for a Pulsating Circle of of animals.  2 rounds.  First round each exercise about 40 yards, second round about 30 yards: Crawl Bear, Bear Crawl, Jameis Winston, Winston Jameis, Walk Duck, Duck Walk, Frog Hops x 2.  Somewhere during this set, Bubba mumbled something derogatory about the great state of Arkansas and animals and walked off.

    10 Burpees and mosey to the water fountain.

    Mosey to the Planter on the back side of the sculpture garden for a modified Chili Pepper:  RLS x 20; Derkins x 10; LLS x 20; Irkins x 10; RLS x 16; Derkins x 8; LLS x 16; Irkins x 8; RLS x 12; Derkins x 6; LLS x 12; Irkins x 6; RLS x 8; Derkins x 4; LLS x 8; Irkins x 4; RLS x 4; Derkins x 2; LLS x 4; Irkins x 2;

    Back to the Great Lawn and Circle Up for 10! – Merkins, Big Boy Sit-ups, and Squats

    Then a couple of minutes of Mary all IC: Lance Armstrongs x 15 both sides, slow scissors x 5

    Bear Crawl to the end of the Great Lawn.  Approximately 50 yards.

    Mosey to the flag for COT.  Prayers for family members fighting illness and SFx family for pending move.

    Moleskin

    Congratulations to SFx on his new job, but we will all miss him greatly.  Who among us is going to step up to replace his smart-alek mumble chatter, especially during warm-ups, and the epic beatdowns he delivers.  F3 NOLA will never be the same.  Let’s start getting ready for the F3 Philadelphia launch.

    -Hawg

  • Cheer Cheer for Old Notre Dame

    Outlined against a blue-gray October sky, the Four Horsemen rode again

    Ok, it was only two horsemen.  But the sky was a perfect (very dark) blue gray gloom.

    Under the glowing dome, 2 pax representing Charlotte and New Orleans gathered for a football weekend beatdown.

    COP 1: on the south quad, at the giant flagpole.  All I x25: SSH, Peter Parker, Parker Peter, Plank Jack and Imperial Squat Walkers.  Pax singing verse 1 of fight song.

    COP 2: off to the l8brary to see Touchdown Jesus.  Find a bench in front of the reflecting pool.  IC Right leg step up x25, incline merlin x13, dips x13, decline merlin x13, left leg step ups x25.

    COP 3: Stonehenge and North Quad.  Give the students a show of old men doing Monkey Humpers x20.  Plank walk (or whatever they are called in Charlotte) x20.  Sumo squats x20.  Then the north quad animal walk.  Bears, crabs, ducks (forward and backward), lunges, inch worms till we reached the unknown classroom building at the end.

    COP 4: The grotto.  6 MOM tabata style.  9 cycles of 30 seconds on, 10 seconds rest.  NOLA: I’ll be bringing back Heels to Heaven.  Charlotte: watch out for Dr W.

    COP 5: Back to the flag to finish with 2 rounds of Irkins, Derkins and Hip slappers at the closest bench.

    Finish with a walk towards lafortune and sharing recollections of the university and our families.  Thanks for the beatdown DoubleD!

  • “I Hate You”

    5 PAX posted at the Uptowner, with a promise to go no further than the baseball field. Shorty made his arrive at the Uptowner for the first time. YHC gave his disclaimer and let the fun begin

    The Thang

    Warm Up COP

    IC
    SSH x 30 (HVAC joined mid-stream)
    Don Quixote x15
    Peter Parker x 15
    Mountain Climber x15
    Parker Peter x 15
    Arm Circle x 15 one-way and then 15 the other way.

    Grab a big rock so you can chest press and make it count. Also grab smaller rock for rock lunges.

    Rock Webb

    1 Merkin, 2 Rock Shoulder Presses, 2 Merkins, 4 Rock Presses, so on and so forth until 10 Merkins and 20 Rock Shoulder Presses.

    During the Rock Webb, you could tell the PAX was enjoying the leisure time provided. YHC even heard JV’s kind words of “I Hate You Bubba”. Nice. As a F3 q, you know you have arrived when you hear those words

    PAX transitioned to some Mary with Rock workouts.

    Rock Russian Twist (with 2 10-second extended Rock holds)
    2 sets 10 IC

    Rock Crunchy Frog
    2 sets 10 IC

    Rock V-Ups
    Lay on back with feet and arms extended with Rock in hands. Move Rock and legs towards each other, keeping legs and arms straight as you can, into a v shape. IC 15

    Kettle Rock Swing x 15 IC

    Rockin Merkin Ladder

    Start 20 Rock chest press, 8 rock lunges (holding rock above head), 19 curls, 8 Rock lunges, 18 Rock chest press, so on so forth.

    Send your big Rock home.

    All IC
    Peter Parker x 15
    Mountain Climber x15
    Parker Peter x 15

    Flutter x 15
    Dolly x 15
    Rosita x 15

    5 Rock V-Ups
    5 Rock Crunchy Frog

    COT with concluding prayers. Shorty placed his D-I stamp of approval on the workout, saying we need to get more of this prior to GoRuck. More to come at the Uptowner, as YHC will make a repeat Q next week on his bday. See you then!

  • An improv Q – Work those hips

    It is supposedly FALL but you can’t tell from the heat.

    PAX assembled in front of the park…away from the shovel flag per typical Friday at Wolfpack Mtn.

    Cavalier had the Q but I hadn’t heard from him in a few days so I suspected I might have to do an improv Q. Where you at Cavalier?

    Quick mosey over to the Tulane sign. At Tulane we did SSH x 20, Mtn Climbers x 20, Peter Parkers x 20, and Imperial Walker Squats x20
    Then we did a quick mosey to the alley of benches.
    At the alley – we did:
    Inclined Merks x 10
    Powerups – left x 20
    Slow Count Dips x 20
    Powerups – right x 20
    Slow Count decline merks x 15
    Bulgarian split lunge left x 20
    declined parker peters x 20
    bulgarian split lunge merks x 20

    Then we mosey’d up the Stairs for a COP on top of Wolfpack Mtn
    At the top we did a COP for the hips
    Crazy Legs x 20
    Hip Dips left x 20
    Hip dips right x 20
    Right/Left Arm reaches x 5 (not good enough – cut)
    Crab walk x 20

    Take a LAP on the MTN. Down the stairs, across to the other stairwell on the first floor, up the stairs, and back to our original circle spot
    Quick draw gave us some comic relief laying on the ground
    V-ups x 20
    Penguins x 20
    Raised arm merks left x 10
    Raised arm merks right x 10

    Another lap on the MTN

    LBCs x 20
    Side Crunch left x 20
    Side crunch right x 20
    LBTs x 20

    Mosey down the stairs and back to the FLAG.

    We had our COT. Prayed for Douille’s father and family. I asked that we be better men and fathers and husbands this weekend.

    Always a pleasure to lead-
    RY

  • We still honor winners

    Seven vets sprung from the gloom in City Park for another epic Foundry Workout.  No fancy themes or exciting gimmicks just some special honor planned for the Foundry winners.  While the world honors participants, we reserve respect and honor for the winners, but YHC will get back to that.

    The Thang
    Mosey to the practice track
    Bear crawl width of football field
    Plank and wait for Cowbell, who thought he could stretch while we did Bear Crawls, but YHC was not about to let him get out of Frog Hops too
    Frog hop back
    Dragon crawl (Similar to spiderman crawl, with a staggered merkin after each forward step) 1/3 width and finish with bear crawl
    15 Second count
    Lunge walk back
    Air Squats (IC) x 15

    Mosey to the Foundry
    Grab a drink
    On your own to earn your honor:
    50 Pull-ups
    50 Parallel Bar Dips
    50 Inverted Presses
    Group carry Cowbell to the drinking fountain, mosey back
    Group carry Bubba to the drinking fountain

    Mosey to the Flag
    LBC’s (IC) x 51
    Flutter Kicks (IC) x 31
    Dancing Chilicuts (IC) x 10

    While there wasn’t much variety, but the Frog Hops and 3×50 at the Foundry SUCKED if I may say so myself.

    Announcements:
    Read your email already!

    Shout-Outs:
    Tool’s family and son
    FracSac friends and family with cancer
    Praise for our many blessings
    Those in BR still in need

    Mumble Chatter:
    Much mention of Cowbell being a Millennial as he finished minutes ahead of everyone at the Foundry.

  • Audubon AMRAP

    10 men present for the beatdown Wednesday morning.

    Mosey over to the fairway of the 4th hole on Audubon Golf Course.

    COP#1

    20x Seal Jacks

    20x Peter Parkers

    12x Alabama Ass Kicker (each leg)

    15x Imperial Walker

    20x Smurf Jacks

    Mosey to fairway of 7th hole.

     

    12min AMRAP – 20sec exercise 10sec rest.

    Burpees

    Superman

    Plank Jacks

    Monkey Humpers

     

    Mosey back to fairway of 4th hole.

    Jack Webb 10 sets

    Stay put for MARY

    Mary AMRAP – 20sec exercise 10sec rest

    Freddie Mercs

    American Hammers

    Flutter Kicks

    LBC’s

     

    Mosey back to Flag pole for the 3rd F

     

  • Ups and Downs

    “I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection.” Leonardo da Vinci

    Five’s a great number because it’s more than four and less than six. We have five fingers on a hand, right. Five toes on a foot, right? Confucius writes of the five happinesses, right? So with a PAX of five, we set forth into the Gloom for

    THE THANG

    COP 1
    Jump Squats 20xIC
    Imperial Walkers 20xIC
    SSHs 20xIC
    Mountain Climbers 20xIC
    Low Slow Squats 20xIC

    Pick up rocks to mosey to Mount Everest (Monkey Hill?) for COP 2:
    Elevens across the mound with burpees 10 to 1 on the far side and bench presses 1 to 10 at the starting side. All YHC can say is, ARGGHH.

    Slow mosey to wall for some sitting around for COP 3:
    Toe Lifts 20xIC
    People’s Chair 1:30
    Shoulder Press 20xIC
    People’s Chair with Curls 20xIC
    Rows 20xIC
    People’s Chair 1:30

    Slow mosey to benches under canopy for quick, closing COP 4:
    Incline Merkins 20xIC
    Right Leg Step-Upx 20xIC
    Left Leg Step-Ups 20xIC
    Decline Merkins 12xIC

    Medium Mosey to rock pile, and then mosey to Flag for Namorama, Annoucements, Shout Out for Brady, and Prayers. Thanks as always for putting up with the Old Guy. Hope Amnesty is getting a good tan line in The Phillipines cuz’ he ain’t lifting rocks here or even showing up at The Skinny!

  • North Audubon Mosey

    Thankful for a break in the rain and wanting the PAX to remember my VQ I figured we would mix up the standard Wolfpack routine with some more time in the park.  What seemed like a great idea in the waning light the night before became a little dicey as we tripped through the dark fields of  the park in the gloom.  Thankfully all ankles survived.

    The Thang:  After the disclaimer we were off with the last of the 17 PAX joining in as we took off for a Mosey down St. Charles and then back in to the park. Wound up near where we started.

    • Warm up:
      • SSH x 25
      • Seal Jack x 25
      • Smurf Jack x 25
    • Burpee Run OYO:  Convenient row of 7 oak tress allowed for increasing sets of burpees from 1-7 with a run/sprint to the next tree
    • Mosey back to the track to the filed of lush grass for COP
      • Merkin ring of fire with each PAX sounding off as we did Merkins.  The goal was one Merkin per sound off which was in fact much harder than the typical plank and wave of Merkins.  Not what the QIC intended but we perserved and knocked out 5 sets of 17 reps.  Whoops.
      • On the 6 for
        • Hello Dolly x 20
        • Real Freddy Mercury x 25.
    • Mosey over to Walnut Street and to St. Charles for BLIMS, high visibilty WTF BLIMS for the passerbys.
      • OYO run down the neutral ground to the cross overs with an exercise at each cross over
        • Burpee x 5
        • Lunges x 10
        • Imperial Walker x 15
        • Merkins x 20
        • Squats x 25
    • Slow Mosey to the Loyola lawn where PAX divided in half
      • One group holding an Al Gore while the other did a Jameis Winston to the feet of the Jesus statue.  Once there they hold an Al Gore and while the other group takes off towards Jesus.  Regroup and repeat the other direction with a Bear Crawl/Al Gore combo.
      • Douille points out I ‘have 11 minutes’ which in my haze didn’t know if that meant 11 in or 11 to go. Thank goodness it was the latter.
    • Mosey to benches in the Loyola quad
      • R leg step ups x 20
      • L leg step ups x20
    • Mosey into the Wolfpack mountain
      • Indian run to the top.  I was thankful I was first in line meaning I only had to sprint once- solid work to the PAX that got to knock out two.  Stairs back to the bottom and Mosey back to the flag.

    Nameorama and COT:  The QIC offered his own intention for a handicapped patient of his who died not from her chronic medical issues but from injuries sustained in a house fire.  God bless her and help us remember that God chooses our time and place and we should live each day to its fullest.  Thanks for the opportunity to lead an awesome group of guys.

  • Compensation is Hell…for the PAX

    “What we seek is some kind of compensation for what we put up with.” Haruki Murakami

    Gratis Amnesty, YHC twisted his ankle on the last ten yards of Wednesday’s post. YHC can’t remember if Amnesty made the Disclaimer, but now suspects he didn’t cuz he split Dodge to evade service of process and is sunning his skinny ass on some beach in The Philippines! Anyway, YHC had to defer his planned alternations between Scylla and Charbidis and instead stick to nothing that includes rotating right ankles. Determined not to disappoint the PAX, YHC announced that he would improvise with a compensating post that included no suicides, burpees, step ups, etc. The PAX seemed happy at the prospect: damned fools. So after a disclaimer, the PAX headed to the Great Lawn.

    First COP (where Cowbell straggled in late and was in no hurry to join in and then Choo Choo and a kick-ass LNG joined the PAX)
    SSHs 30xIC
    Monkey Humps 30xIC (start of excessive MumbleChatter)
    Hillbillies 30xIC
    Good Mornings 30xIC
    Peter Parkers 30xIC
    Parker Peters 30xIC

    Second COP
    Black Jack across the Field: mosey across the Great Lawn ten times for 11-to-20 merkins and then mosey back to the other side (ten times, of course) for 10-to-1 LBCs so that the merkins plus LBCs always equal 21. Too much Mumble Chatter, so…

    Third COP
    Rinse and repeat the second COP but in reverse. Jack Black across the Field: mosey across the Great Lawn ten more times for 10-to-1 merkins and then mosey back from the other side (again, ten more times of course) for 11-to-20 LBCs (again so that the merkins plus LBCs always equal 21). Mubble Chatter less frequent second time (PAX learns). So that was 210 merkins and 210 LBCs (plus or minus). Mosey to benches in front of Peristyle.

    Fourth COP:
    Hip Slappers 20xIC
    Incline Merkins 20xIC
    Big Boy Situps (feet on benches, and knees (that would be elbows) to knees) 12xIC
    Derkins 20xIC

    Fifth COP:
    Monkey Humps 30xIC
    Rosalitas 20xIC
    Dr. Wx 12xIC
    Real Freddy Mercuries 20xIC
    LBCs 100xIC (come on, PAX, YHC is older than the rest of the PAX and over twice as old as some; give a man some Respect and keep up with him)
    ..and just because the MubbleChatter remained incessant, a full-minute Plank of your Choice.

    Ankle survived. DownPainment made. So mosey to the flag for a Namorama, naming of FNG, Announcements, Shout-outs and Intentions. Thanks again for putting up with Old Guys.

  • Better Sore Than Sorry

    “Sweat is just fat crying”  -DaParish

    Five brave souls converged on the northwest corner of Pontiff this am for another no-run workout with hopes of seeing plenty “tears of fat” aka sweat.  YHC’s mission today was to try a few new things while digging deep to push the PAX through a respectable beatdown.  Everyone trickled in right at kickoff, including SOGO who’s been on a hiatus due to work schedule…t-claps for posting and welcome back.  After the disclaimer, we circled up for a twist on some regular warmup exercises:

    Warm-up (All IC):

    Windmills x10

    Arm Circle Progression – Forwardx10, Reversex10, Chinook(overhead)x10

    Squat Progression – LS Squatx10, Squat Kickx10, Squat Jumpx10

    Plank Position – Shoulder Tapsx10, Plank Rollx10, Plank Jacksx10

    Burpees x10

     

    Grab a medium rock and back to the circle for 4 rounds of Curls and Rows w/ a few Squats all IC:

    Curls x25, x20, x20, x15

    Rows x25, x20, x20, x15 

    LS Squats x25

     

    Re-position 50yds away and line up for some quality time with Boss Keen:

    Boss Keen’s Rockpile – 2 rounds (back and forth) standing up, 1 (or2?) round sitting down (RT position)

     

    Line up in outfield where YHC introduced the PAX to something he found on the F3 website.

    Bearpees (Mix of Burpees and Bearcrawl):  Start w/1 Burpee followed by a 4ct Bearcrawl, increasing the Burpee count by 1 and keeping ratio at 1:4 across the field.  When we hit 6 at the far side of the field, we broke for a few quick inspirational quotes (see below) and then worked our way back with rounds 7-10….lots of sweating, grunting, and panting on this one.

    Once done, there was mention of Drew Brees and the number 9 but the PAX wasn’t falling for that so after grabbing the rocks it was back to the circle with just enough time for:

    Curls IC x10, rotate rock to left, Curls IC x10, rotate…5 rounds total.  The trading of the rocks was a random call due to various mumble chatter about rock size and also due to the fact that YHC’s rock split in half by the chain gang….plus YHC felt like a chump with his half rock and wanted to insure consistency for the entire PAX.

    COT started off with a recap of some of motivational workout quotes we kicked around throughout the beatdown:

    “You have to push past your perceived limits, push past the point you thought was as far as you can go.”  -Drew Bress

    “Better sore than sorry”  -Anonymous

    “Weakness is pain leaving the body”  -Amnesty

    YHC mentioned how the PAX pushes himself and others to do more than they would typically do on their own.  T-claps to all of the Q’s for keeping the workouts interesting and worthwhile.  COT ended with shout outs for those in need and gave thanks to the sky Q.

    Moleskin:  Mumble chatter today attempted to determine if “rows for the hoes” (the cousin to “curls for the girls”) actually excites any women but the conclusion only rendered something about a tramp stamp.  I guess that remains to be determined.

    Till next time,

    Tool